Can’t Sleep? American Sleep Experts Share Proven Ways to Beat Insomnia
🌙 1. Poor Sleep ≠ Insomnia: First, Understand Your Sleep
In a recent interview, sleep psychologist Dr. Yishan Xu spoke with Dr. Chris Winter, neurologist and author of The Sleep Solution: Why Your Sleep Is Broken and How to Fix It, about common misunderstandings of insomnia and evidence-based strategies for better rest.
Dr. Winter often tells patients two important truths before any treatment begins:
1️⃣ “Even if you want to stay awake, you can’t.”
Humans can’t go without sleep for long. Most people who think they “can’t sleep” actually experience hyperarousal, frequent awakenings, or light, fragmented sleep—not true sleeplessness.
2️⃣ “Everyone’s sleep need is different.”
Eight hours is an average, not a rule. Like height, there’s variation. Your body’s ideal sleep duration may differ from others’, and that’s okay—there’s no need to panic.
🧠 2. What Is Insomnia, Really?
Dr. Winter offers a vivid metaphor:
“Imagine eating pasta at a restaurant. Halfway through, you feel full. Would you blame yourself for ‘failing to eat’? Waking up in the middle of the night is the same—it just means you’re temporarily not sleepy.”
In other words, insomnia isn’t necessarily a catastrophe—it’s often a misinterpretation amplified by anxiety. The more you worry about not sleeping, the harder it becomes to fall asleep.
🪞 3. Redefining Insomnia: You Are Not “the Problem”
Many people live with insomnia for years and even start identifying with it—“I’m just a bad sleeper.”
Dr. Winter reminds us:
“Insomnia is not who you are; it’s a temporary state you’re experiencing.”
Recognizing this helps loosen the grip of “I must sleep well tonight” thinking. Paradoxically, the less you fight sleep, the easier it comes.
⏰ 4. Insomnia ≠ Sleep Deprivation
They are not the same.
Insomnia: Your body wants to sleep but can’t relax enough to do so.
Sleep deprivation: You don’t give yourself enough time to sleep (e.g., staying up late for work or entertainment).
Insomnia’s roots are usually psychological—stress, worry, or unhelpful beliefs about sleep—rather than purely physical.
🧩 5. The Science-Backed Solution: CBT-I
Cognitive Behavioral Therapy for Insomnia (CBT-I) is the most effective non-medication treatment for insomnia. It helps people reshape anxious thoughts and modify unhelpful bedtime habits, teaching the brain that sleep is safe and natural again.
While short-term medication may help temporarily, lasting improvement relies on behavioral and psychological change.
💉 6. Prevention Is the Best Medicine
Dr. Winter emphasizes:
“Preventing insomnia is as important as vaccinating against it.”
Most people wait until insomnia becomes severe before seeking help. Yet, early intervention—adjusting routines, managing anxiety, and maintaining consistency—can prevent chronic sleep problems.
He even applies this principle in parenting: no matter how well his children sleep, he gently but firmly wakes them at the same time each morning.
Over time, they stop fearing “a bad night’s sleep” and begin sleeping more deeply and consistently.
🪶 7. Sleep Is a Skill You Can Learn
Sleep isn’t a gift—it’s a trainable skill.
When we adjust our mindset, improve habits, and respect the body’s natural rhythm, restorative sleep returns—not by miracle, but through science.
Even if you’re struggling now, remember: this state is not permanent—you can repair your sleep.
References
Winter, C. (2017). The Sleep Solution: Why Your Sleep Is Broken and How to Fix It. Penguin.
American Academy of Sleep Medicine (2024). CBT-I as the First-Line Treatment for Insomnia.
Xu, Y. (2024). Deep Into Sleep Podcast – Interview with Dr. Chris Winter.
If you’re struggling with insomnia or want to learn how CBT-I can help, reach out to Mind & Body Garden Psychology, or check out Dr. Yishan Xu’s CBT-I treatment course. Let science guide you back to peaceful, restorative nights.
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